Box Programming for April 18-23, 2016 - Reebok CrossFit PTY
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Box Programming for April 18-23, 2016

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Box Programming for April 18-23, 2016

Box Programming for April 18-23, 2016

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FITTEST OF THE BOX 2016 “King of the Jungle” Edition. Saturday, May 21 – PASEN A REGISTRARSE!! Para que esta competencia sea un éxito se les agradece registrarse en Front Desk lo más pronto posible y por ende así tener una mejor planificación y organización.

– The proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to ani@crossfitpty.com

Monday, April 18

A. Strength

Front Squat: 3 Sets x 1 Reps @ 95%

Front Rack Reverse Lunges (from the rack): 3 Sets x 6 Reps (3 E/L!!) @ 65-70% of FS-1RM.

B. 3 Rounds For Time:

100m Farmer’s Carry (70/53)

20 Russian Swings (70/53)

200m Run

Tuesday, April 19

A. Push Press: 5×3 @ 80%

B. AMRAP- 8 min.

5 Heavy Thrusters (135/95)

20 Box Jumps

Wednesday, April 20

A. Deadlift: 3 Sets x 5 Reps @ 85%, then 3 Sets x 1 Rep @ 95%

B. For Time AFAP

50 Cal Row

50 T2B

Thursday, April 21

A.Monkey Warm-Up

3 Rounds alternating:

10 Monkey Push-Ups

20 HS Shoulder Taps (10 E/S)

20 V-Ups

B. E.M.O.M. – 16 min.

Min. 1: 100m Sprint

Min. 2: 10 Burpees (onto 45lb. plate)

Friday, April 22

FOTB 2016 OPEN WOD for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge  appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN).

F16.4 “Orangutan Man”

For Time (TIME CAP 10 MIN.)

40 Wall Balls (20/14 men to 10” women 9”)

9 Hang Squat Cleans (135/95)

30 Wall Balls

7 Hang Squat Cleans (155/105)

20 Wall Balls

5 Hang Squat Cleans (175/115)

10 Wall Balls

3 Hang Squat Cleans(205/135)

5 Wall Balls

1 Hang Squat Cleans (225/155)

*** If you are an FOTB Competitor and have made your Rx attempt but didn’t get too far in, you can try workout with the following scaled weights (this applies to non-competitors, as well): 95/65, 115/75, 135/95, 155/105, 175/115***

Saturday, April 23

Extra Strength Work:

Front Squat: 3 Sets x 2 Reps @ 95%

Deadlift: 2 Sets of 3 Reps @ 90%

Open Box 9:00AM-12:00PM

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

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